Cycle syncing is the approach of matching your exercise, nutrition and lifestyle to your monthly cycle to best optimize health and energy. Work smarter, not harder! Many people hit the gym hard at the first of the year, but sometimes less is more. Being more intentional about your workout intensity and timing can make your workouts more efficient, benefits more prevalent, and your body much happier and healthier! Avoiding this advice and working out too intensely too often can send your hormones and health into a downward spiral.
Menstrual Phase (Days 1-6)
At the start of your bleeding, it’s important to honor your body’s needs. Due to low hormone levels, your energy will be very low and you may experience body soreness. Promote plenty of rest, recovery and low intensity workouts. Even consider taking a few days off!
exercise examples
Meditation
Gentle Yoga – yin, restorative
Gentle pilates
Walking
Stretching
Foam rolling
Follicular Phase (Days 7-12)
FSH and Estrogen levels continue to rise, thus increasing your energy levels. This is the time to start cranking up the volume with moderate intensity exercise. Add in some cardio!
exercise examples
Biking
Running
Hiking
Rowing
Swimming
Dancing
Strength training
Pilates & barre
Yoga – hot, vinyasa
Crossfit
Ovulation (Days 13-15)
This is the peak of FSH and Estrogen levels and the peak of your natural energy levels. This is the time to maximize your workouts and push yourself to your maximum. Crank up the intensity! Ideally, this is a great time to compete in a race or competition.
exercise examples
HIIT
Running – sprints, quick pace
Spin class
Yoga – sculpt
Kickboxing
Crossfit – competitions & PRs
Luteal Phase (Days 16-28)
Estrogen slowly starts to decline as Testosterone and Progesterone slowly rise. You may begin to experience sluggish energy and mood swings. Moderate exercise is still okay during this time (similar to the Follicular phase), but should be less intense than your ovulation phase. As you get closer to menstruation, you should gradually decrease your exercise intensity.
exercise examples
Biking
Running
Hiking
Rowing
Swimming
Dancing
Strength training
Pilates & barre
Yoga – Hot, Vinyasa
Crossfit
